Beef Flank Steak (Lean, Fat-Trimmed, Cooked, Broiled)
Beef flank steak, when cooked and broiled, provides a rich and flavorful source of protein, offering a satisfying option for those seeking a lean cut of meat. This particular cut is trimmed of fat, making it an excellent choice for individuals looking to maintain a healthy diet without sacrificing taste. Known for its robustness and versatility, the flank steak is a popular choice for grilling, stir-frying, or broiling, often paired with various seasonings or marinades to enhance its naturally savory flavor.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 183 kcal |
| Protein | 27.78 g |
| Total Fat | 7.15 g |
| Saturated Fat | 2.95 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 22 mg |
| Iron | 1.68 mg |
| Magnesium | 24 mg |
| Phosphorus | 220 mg |
| Potassium | 351 mg |
| Sodium | 58 mg |
| Zinc | 5.01 mg |
| Copper | 0.076 mcg |
| Manganese | 0.01 mg |
| Selenium | 29.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.081 mg |
| Riboflavin (Vitamin B2) | 0.146 mg |
| Niacin (Vitamin B3) | 7.256 mg |
| Vitamin B6 | 0.609 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 1.44 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.37 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This beef flank steak does not contain common allergens such as dairy, gluten, or nuts. It is a natural source of protein and is safe for those with specific dietary restrictions unless they have a sensitivity to beef.
Dietary Preferences:
- Gluten-Free: Safe for those following a gluten-free diet.
- Low-Carb: Contains no carbohydrates, making it ideal for low-carb or ketogenic diets.
- High-Protein: With over 27g of protein per 100g serving, this cut of beef is an excellent choice for individuals focusing on muscle-building or those requiring higher protein intake.
- Low-Sodium: Contains only 58 mg of sodium per 100g serving, making it a suitable option for those watching their sodium intake.
- No Added Sugars: Naturally free of sugars, this cut of beef is suitable for anyone monitoring their sugar intake.
Cooking Tips and Advice:
Beef flank steak is best when marinated or seasoned before cooking. It can be broiled, grilled, or pan-seared, and should ideally be cooked to medium-rare or medium for optimal tenderness. For an added flavor boost, consider marinating the steak in a mixture of soy sauce, garlic, and herbs. Given its lean nature, be cautious not to overcook it, as it can become tough if cooked for too long. Slicing against the grain is crucial to ensure a tender bite.
Conclusion:
Beef flank steak, when prepared without excess fat, is a nutrient-dense cut that delivers an excellent source of lean protein. With its rich nutritional profile, including high levels of iron, zinc, and B vitamins, it’s an ideal choice for those seeking to maintain a balanced and health-conscious diet while still enjoying a delicious, satisfying meal. Whether you’re grilling it for a summer barbecue or broiling it for a hearty dinner, this versatile cut is sure to please.
